Squat Snatch, find a heavy single in 10 minutes

det er et makker WOD på 6 runder hvor man skifter til at lave hver anden runde.

10 squat-cleans and Jerk 70kg.
20 cal on assault bike
pause imens din makker køre hans runde.
gentag 3 gange.

Sunnuntain siivous Aka clean

4 Rounds of

18 Wallball (9/6)
15 Pull Ups
12 Kettlebell Swing (24/16)
9 HandStand Push Up

WOD 20221005

Warm up:

3 rounds of:
5 pull ups
10 push ups
10 sit ups
15 air squats
20 jumping jacks

WOD:

AMRAP 12:
6 Burpees
9 Toes-to-bar
12 Push-ups

Finisher:

Max reps of:
Inverted Rows
Pushups
Single-leg Stepup (perform one leg at a time)
Burpees

Cool down:

Stretching movements
Hydrate
Recovery

Strength:

Hang Cleans: 2x155, 2x175, 2x195, 2x215, 2x225, 5x205, 5x205

Metcon:

3 Rnds: 15 C&Js (95lbs), 15 Ring Dips

Time - 5:40

Run 1km on treadmill @ 14km/h

-20-30 min aerobinen (sykkeet 75-80 % of HRmax)

-Mobility

-3×3 Hang snatch (max 50% 1RM)

4 rounds for time.

20 push ups hands off deck
20 walking lunge steps
400m run

Clean Pull On Riser

3x3 80% (Clean)